Thursday 10/08
Body Armor - OTM x 4 RDS
15 Banded good mornings
50 ft Handstand Walk
20 Banded Tricep pull downs
WOD - 20 min AMRAP
100m Front Rack KB Carry (50m ea arm)(53/36)
40 DU
400m Run
15 KB swings (53/36)
Wednesday 10/07
Body Armor - 4 rounds
12 Bent over barbell rows
20 Alt DB curls
2min rest
WOD - For Time
BUY IN : 1000m Row
3 Rounds
20 T2B
20 Push ups
20 Box jump overs (24/20)
Tuesday 10/06
Strength - Every 90 × 9 Sets
3-3-3-2-2-2-1-1-1 Push Jerk
Build to a heavy single
WOD - 5 RFT
15 Clean & Jerk (95/65) + 200m Run
12 Clean & Jerk (135/95) + 200m Run
9 Clean & Jerk (155/105) + 200m Run
6 Clean & Jerk (185/125) + 200m Run
3 Clean & Jerk (205/145) + 200m Run
Monday 10/05
Upcoming event dates and a couple little schedule changes coming out super soon. Stay tuned! We’re also working on a fall apparel order too.
WOD - 10 RFT
1 Rope Climb
10 Wallballs (20/14)
15 Sit ups
250m Row
Friday 10/02
Today begins one more 4 week back squat cycle before our “CrossFit Total” day … aka Halloween!! Yes we will still be completing the total on Saturday 10/31, this will be scored as weight individually for your 1RM Squat, Deadlift, and Strict Press. Of course we will be working together and sharing equipment though as needed! You won’t want to miss it!
Strength Day
Part 1 - Every 2:30
6 × 6 Back Squat @ 65-70% of 1RM
Part 2 - OTM x 10 mins
1 Snatch (power or squat)
Build based off feel